January 5th, 2016 By Anchor

Pre Warm Up:
Indian Run to the Bars

The Warm Up:
6 Minutes of 33 reps per minute:
3 Pull Ups 10 Push ups 10 Squats 10 SSH

Partner Up:
50 meter wheel barrow, switch and return

Mosey to the Out House:
Partner 1: Runs Suicide with pain at each turning point
Partner 2: Stationary for the prescribed exercise
switch and repeat.

Suicides
Point 1: 4 burpee thrusters
Point 2: 4 pushups
Point 3: 4 Mtn. Climbers
Point 4: 4 Burpees

Stationary Exercises:
Dips
Bicycle crunches
Push Ups
Russian Twist

5 Minutes of Mary:
Sit ups w/ hip bridge
Low Plank Bird Dog R/L
Low Dolly
High Lo Plank w/ pushup

WOD: Psalm 63: 1-4
O God, you are my God; earnestly I seek you; my soul thirsts for you; my flesh faints for you,
as in a dry and weary land where there is no water. ² So I have looked upon you in the sanctuary,
Beholding your power and glory. ³ Because your steadfast love is better than life, my lips will praise you. ⁴ So I will bless you as long as I live; in your name I will lift up my hands.

MoleSkin:
Freezing temps quickly gave way to sweat this morning as 9 “not pansies” rolled out and kicked some tail at the MHOP.  In my old age, I feel that I am leaving something out.  This looks much shorter on paper that it felt in actuality this morning.  A quiet crowd with very little mumble chatter other than a few moans upon hearing the word “wheelbarrow”.  No fireworks or special tricks this morning, just good steady movement and cardio.  Good to see the Sharriff of Nottingham this morning!!  Impressive work!

Kudos to the Push Up Challengers. Quite entertaining to see the effort to get them in this morning.  Just be sure your form is up to Lifesaver’s Kiln Standards or they don’t count. I just want to encourage you to get the maximum benefit here.

Prayer Requests:
Skip Cartin and Family, the Bodacious Twins and praise for Smokey’s wife’s progress with school.

Upcoming events:
Bon Fire at Ray Rays house Sunday,
The Kiln

Always an honor to lead (and to bless with words of encouragement)

 

 

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